Some clarifications on my last "how to shed 3kg" blog post

In my last posting I demonstrated how to exercise to get rid of another 3kg of bodyfat within just 3 weeks. This led to a few concerned email replies, asking me if everyone had to exercise 2 hours a day to lose weight.

The answer is: No, you don't!

The instructions on how to lose 3kg in 3 weeks were targeted to the competitors of the 10-week weight loss challenge, who are at this moment battling it out for the winning prize, a holiday to a European destination. These people are competing, and I am continuously asked by them what they can do to speed up their weight loss. Well, the instructions in the last email are the answer.The extensive workload of exercising daily for 1.5-2hours was meant only for a short period of around 3 weeks (their last 3 weeks), and is certainly not a guideline for a long term weight-loss strategy.

It is not necessary to work out 2 hours daily to get in shape. I'm perfectly aware that most people don't have the time to dedicate 2 hours daily to exercise. Not even I as a fitness professional have that much available time.

The message I wanted to convey in the last email was:

1. You cannot rely on your diet alone to lose weight, but exercise is a crucial component
2. Dieting alone causes loss of muscle tissue, which slows down your metabolism, which will make you reach a sticking point after a few weeks.
3. When dieting only to lose weight you are far more likely to regain the weight you lost initially
4. Dieting alone does not get you in shape. It just makes you a smaller version of what you were before.
5. A weight-training component is critical for successful long-term weight-loss
6. It takes 7000kcal to burn off 1 kg of bodyfat. An hour of walking burns around 400kcal, your diet creates a caloric deficit of 400-500kcal. With these figures you can calculate roughly how long it takes to burn off 1 kg of fat.
7. The Americal College of Sports Medicine and the American Heart Association recommend as a minimum exercise guideline:

Do moderately intense cardio 30 minutes a day, five days a week Or
Do vigorously intense cardio 20 minutes a day, 3 days a week And
Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

Richard Geres
www.GeresConsulting.com

How to burn 3kg of fat in just 3 weeks!

This is a message I sent to my 10-Week Weight-Loss Challenge competitors in Week 7.


You've got just under 3 weeks left till the end of the competition. If your goal is winning or at least achieving your personal best, now is the time to put in all you've got for the final end spurt. Don't rely on your diet alone to make things happen for you, because it won't. After 7 weeks on your diet, your body will now most likely be resisting weight-loss, so you have to give it that extra push to force it to continue improving.

Here's how to lose another 3 kg of fat (leading to more than 3kg weight-loss on the scales) in these last 3 weeks:

Follow your eating plan as best as you can to continue to achieve a caloric deficit from your food intake of at least 300-400 kcal in women and 500 or more calories in men. Per week this will amount to at least 2100 - 2800 kcal for women and at least 3500kcal for men.

To achieve the caloric deficit of 7000kcal required to lose 1kg of fat, you therefore have to burn off the remaining calories with exercise.

Here's how:

WOMEN:
4200-4900 kcal per week divided into 6 workouts of 700kcal - 800kcal.
This means 2 hours of exercise per day for 6 days per week.

Suggested exercise to do:

Option 1:
30 min circuit weight training workout as per manual plus 90 minutes of power walking 3 x per week (on alternate days) and 2 hours of power walking 3 x per week.

Option 2 (for the fitter contestants):
30 min circuit weight training workout as per manual plus 60 minutes of running 3 x per week (on alternate days) and 1 hour of running followed by 30 minutes of walking 3 x per week.

MEN:
3500 kcal per week divided into 6 workouts of approx. 600kcal.
This means 1.5 hours of exercise per day for 6 days per week.

Suggested exercise to do:

Option 1:
30 min circuit weight training workout as per manual plus 60 minutes of power walking 3 x per week (on alternate days) and 1.5 hours of power walking 3 x per week.

Option 2 (for the fitter contestants):
30 min circuit weight training workout as per manual plus 45 minutes of running 3 x per week (on alternate days) and 45-60min of running 3 x per week.


Yes, I know it's a lot of exercise, but hey, that's what you have to do if you want to get the best result possible! You can't get around putting in that physical effort!

Can you commit to 3 weeks of intense training?
If you cannot commit to 1.5 - 2 hours daily, can you at least commit to 45-60min daily?
Don't settle for the all or nothing approach.
"Oh, I don't have time to train for 2hours, so I'll do nothing at all".
That's the loser's approach! Schedule your week, find your available times and reserve them for exercise. Perhaps you can do 30min in the morning and 30min in the evening. That's perfectly acceptable.

The important thing is: DO SOMETHING!!!

Next thing to do right now: Grab your diary and start scheduling workouts!
Make the most of your time! It is action, not thoughts that make the difference!


Best regards

Richard Geres
www.GeresConsulting.com

Get started now in my new Personal Training Facility at the Corinthia Hotel St. George's Bay!!

I am very excited to announce that I am now operating from my brand new Personal Training Facility at the Corinthia Hotel, St. George's Bay, St. Julians!

This is a private facility available exclusively to my Personal Training clients. It is not a public gym where people walk in and out at leisure. Here you will not find overcrowding at any time, nor will you find sweaty, smelly posers claiming the gym to themselves and their glory.

As a Personal Training Centre, we work differently to gyms.

All our clients attend by appointment and are supervised by myself or one of my trainers, for the entire duration of their workout. You don't join us just to do some exercise. We set realistic goals together with you and work with you to achieve these goals. Your goal is what drives us and with your cooperation we deliver the results you seek.

Since I now have a team of trainers working for me, I have a number of new training time slots available throughout the day, even at peak times (6am - 10am, 5pm - 9pm).

So if you are contemplating getting started on a training routine, I suggest you act fast , as the best time slots in the evening are taken up very quickly!

Email me or call me if you'd like to get started!

Best regards
Richard Geres
Richard Geres Personal Training
Mob: +356 99 877 445
Email: info@geresconsulting.com
Website: http://www.GeresConsulting.com